A.

Health:

In 20 Min:

Find 1RM Back Squat 

Fitness + Performance:

In 20 Min:

Find 1RM Overhead Squat

*Behind the Neck Split Jerk required to take the bar overhead 

B.

Health WOD: 

4 Sets: 14 Min Time Cap 

12/9 Cal Bike 

10 Alt Box Step Ups (24”/20”)

6 Front Squats (75/55)

– Rest 1 Min 

Fitness WOD:

4 Sets: 14 Min Time Cap 

15/12 Cal Bike 

12 Box Jump Overs (24”/20”)

6 Front Squats (165/115)

– Rest 1 Min 

Performance WOD:

4 Sets: 14 Min Time Cap 

18/15 Cal Bike 

12 Box Jump Overs (24”/20”)

6 Front Squats (225/155)

– Rest 1 Min